If you’ve been following a fitness and health inspired lifestyle and you haven’t heard about Omega-3, you are about to learn about one of the original health ‘Game Changers’! There is certainly a reason why Omega-3 is considered an ESSENTIAL fatty acid, it is because Omega-3 is something the body can’t produce on its own, so we can only get it from food. However, the American diet over the past few decades has slowly fallen away from natural intake of Omega-3 in foods like fatty fish (i.e. salmon, mackerel, and sardines), but having Omega-3 in your daily diet can work wonders on your body.
Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. – University of Maryland Medical Center
Wow! Seriously, there is a definite need for our bodies to get in that Omega-3 whether extremely young or old. Let’s take a look at some of the best ways to get in this essential part of our nutrition without a pill bottle.
The best of the best:
- Fatty fish – salmon, mackerel, sardines, anchovies, rainbow trout, albacore tuna
- Also some shellfish must be mentioned: mussels and oysters are great options
- Flaxseeds and Walnuts
- Olive Oil
- Beans – soybeans, kidney beans, or navy beans are your best bet
Most physicians recommend at least 2 servings of fatty fish per week to help obtain that much needed Omega-3. However, there is the suggestion (backed up by numerous health organizations such as The Mayo Clinic) that you may want or need a bit more oomph to your Omega-3 intake, especially if you and/or your family have a history of heart disease or high cholesterol. That’s where the Omega-3 pills flooding into health food stores and gym nutrition outlets comes in handy. There are a myriad of options when it comes to taking Omega-3 capsules, ranging in different sizes, dosages, and strengths. Ask your doctor or about whether you need or could benefit from the extra boost, but at the very least make sure you, and your grandmother, are getting in the 2 servings of fish a week or supplementing it with other sources of Omega-3 to keep on top of your health game!
Research and more information on Omega-3 cited from: http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids